{"id":138276,"date":"2016-09-16T00:00:00","date_gmt":"2016-09-16T00:00:00","guid":{"rendered":"https:\/\/www.secretenergy.com\/?p=138276"},"modified":"2019-10-05T11:21:00","modified_gmt":"2019-10-05T11:21:00","slug":"ptsd-symptoms-and-overcoming-them","status":"publish","type":"post","link":"https:\/\/secretenergy.com\/ptsd-symptoms-and-overcoming-them\/","title":{"rendered":"PTSD Symptoms &#038; Overcoming Them"},"content":{"rendered":"<h4 style=\"text-align: left;\">PTSD treatment and moving on with your life is an experience that not many fully succeed under the circumstances, but\u00a0PTSD is a stress response that is often very susceptible to change and not so rigid or crippling\u00a0as we think.<\/h4>\n<p style=\"text-align: left;\">Any threatening, deeply hurtful, or very upsetting experience that leaves you feeling helpless and hopeless will trigger a fight, flight, or freeze response, which is your nervous system\u2019s reaction to danger.\u00a0 This is common to any human being.\u00a0 Normally, your nervous system recovers in a relatively short period, between several hours, a few days or weeks, but when you don\u2019t recover, you may be suffering from PTSD.<\/p>\n<h4 style=\"text-align: left;\">It is said that although the stress that is caused is a big\u00a0factor, it is the way to de-stress that can dictate how we cope with it.\u00a0\u00a0<span style=\"background-color: transparent;\">There are things you can do to alleviate your PTSD symptoms, reduce anxiety and fear, and take back control of your life.<\/span><\/h4>\n<h2><\/h2>\n<h2 style=\"text-align: center;\">What is PTSD?<\/h2>\n<p>Post-traumatic stress disorder (PTSD) can develop following an event that threatens\u2014or appears to threaten\u2014your safety.\u00a0 Most people associate PTSD with rape and battle-scarred soldiers\u2014and military combat is the most common cause in men\u2014but an event (or series of events) that overwhelms you with feelings of hopelessness and helplessness can trigger PTSD, especially if the event feels unpredictable and uncontrollable.<\/p>\n<p>PTSD can affect people who personally experience a threatening event, those who witness the event, or those who pick up the pieces afterward, such as emergency workers.\u00a0 PTSD can also result from surgery performed on children so young they don\u2019t understand what\u2019s happening to them, or any event that leaves you emotionally shattered.<\/p>\n<h3 style=\"text-align: center;\">Traumatic events that can cause PTSD include:<\/h3>\n<table border=\"0\" width=\"100%\" cellspacing=\"0\" cellpadding=\"0\">\n<tbody>\n<tr>\n<td valign=\"top\" width=\"50%\">\n<ul>\n<li>War<\/li>\n<li>Natural disasters<\/li>\n<li>Car or plane crashes<\/li>\n<li>Terrorist attacks<\/li>\n<li>The sudden death of a loved one<\/li>\n<\/ul>\n<\/td>\n<td valign=\"top\" width=\"50%\">\n<ul>\n<li>Rape<\/li>\n<li>Kidnapping<\/li>\n<li>Assault<\/li>\n<li>Sexual or physical abuse<\/li>\n<li>Childhood neglect<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2><\/h2>\n<h2 style=\"text-align: center;\">PTSD symptoms:<\/h2>\n<h2 style=\"text-align: center;\">Everyone is different<\/h2>\n<p>PTSD develops differently from person to person because everyone\u2019s nervous system and tolerance for stress is a little different.\u00a0 While the symptoms of PTSD most commonly develop in the hours or days following the traumatic event, it can sometimes take weeks, months, or even years before they appear.<\/p>\n<p style=\"text-align: center;\">There are three main types of symptoms:<\/p>\n<p><strong>Re-experiencing the traumatic event<\/strong>.\u00a0 This may include upsetting memories, flashbacks, and nightmares, as well as feelings of distress or intense physical reactions when reminded of the event (sweating, pounding heart, nausea, for example).<\/p>\n<p><strong>Avoiding reminders of the trauma<\/strong>.\u00a0 You may try to avoid activities, places or thoughts that remind you of the trauma or be unable to remember important aspects of the event.\u00a0 You may feel detached from others and emotionally numb, or lose interest in activities and life in general, sensing only a limited future for yourself.<\/p>\n<p><strong>Increased anxiety and emotional arousal<\/strong>.\u00a0 These symptoms include trouble sleeping, irritability or outbursts of anger, difficulty concentrating, feeling jumpy and easily startled, and hyper-vigilance (on constant \u201cred alert\u201d).<\/p>\n<h3 style=\"text-align: center;\">Other common symptoms of post-traumatic stress disorder (PTSD)<\/h3>\n<table width=\"100%\">\n<tbody>\n<tr>\n<td width=\"50%\">\n<ul>\n<li>Guilt, shame, or self-blame<\/li>\n<li>Substance abuse<\/li>\n<li>Feelings of mistrust and betrayal<\/li>\n<\/ul>\n<\/td>\n<td width=\"50%\">\n<ul>\n<li>Depression and hopelessness<\/li>\n<li>Suicidal thoughts and feelings<\/li>\n<li>Physical aches and pains<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3 style=\"text-align: center;\">Symptoms of PTSD in children<\/h3>\n<p>In children\u2014especially very young children\u2014the symptoms of PTSD can be different from adults and may include:<\/p>\n<ul type=\"disc\">\n<li>Fear of being separated from a parent<\/li>\n<li>Losing previously-acquired skills (such as toilet training)<\/li>\n<li>Sleep problems and nightmares<\/li>\n<li>Somber, compulsive play in which themes or aspects of the trauma are repeated<\/li>\n<li>New phobias and anxieties that seem unrelated to the trauma (such as a fear of monsters)<\/li>\n<li>Acting out the trauma through play, stories, or drawings<\/li>\n<li>Aches and pains with no apparent cause<\/li>\n<li>Irritability and aggression<\/li>\n<\/ul>\n<h2><\/h2>\n<h2 style=\"text-align: center;\">PTSD symptoms:<\/h2>\n<h2 style=\"text-align: center;\">How PTSD affects your nervous system<\/h2>\n<p>When your sense of safety is shattered by a traumatic event, it\u2019s normal to have bad dreams, feel fearful, and find it difficult to stop thinking about what happened.\u00a0 For most people, these symptoms gradually lift over time.\u00a0 But this normal response to trauma becomes PTSD when the symptoms don\u2019t ease up and your nervous system gets \u201cstuck.\u201d<\/p>\n<p style=\"text-align: center;\">Your nervous system has two automatic or reflexive ways of responding to stressful events:<\/p>\n<ul type=\"disc\">\n<li><strong>Mobilization,<\/strong>\u00a0or fight-or-flight, occurs when social engagement isn\u2019t appropriate and you need to defend yourself or escape the danger of a traumatic event.\u00a0 The heart pounds faster, blood pressure rises, and muscles tighten, increasing your strength and reaction speed.\u00a0 Once the danger has passed, the nervous system calms your body, lowering heart rate and blood pressure, and winding back down to its normal balance.<\/li>\n<li><strong>Immobilization<\/strong>\u00a0occurs when you\u2019ve experienced an overwhelming amount of stress in a situation and, while the immediate danger has passed, you find yourself \u201cstuck.\u201d\u00a0 Your nervous system is unable to return to its normal state of balance and you\u2019re unable to move on from the event.\u00a0<strong>This is PTSD.<\/strong><\/li>\n<\/ul>\n<h2><\/h2>\n<h2 style=\"text-align: center;\">PTSD self-help tip 1: Get moving<\/h2>\n<p>As well as releasing endorphins and making you feel better, by\u00a0<em>really<\/em>\u00a0<em>focusing<\/em>\u00a0on your body and how it feels as you move, exercise can help your nervous system become \u201cunstuck\u201d.<\/p>\n<ul>\n<li>Any rhythmic\u00a0exercise\u00a0that engages both your arms and legs\u2014such as walking, running, swimming or dancing\u2014works well if instead of focusing on your thoughts, you focus on how your body feels.<\/li>\n<li>Notice the sensation of your feet hitting the ground, for example, or the rhythm of your breathing, or the feeling of the wind on your skin.<\/li>\n<li>Rock climbing, boxing, weight training, or martial arts can make it easier to focus on your body movements\u2014after all, if you don\u2019t, you could get hurt.<\/li>\n<li>Aim to exercise for 30 minutes or more each day\u2014or if it\u2019s easier, three 10-minute spurts of exercise.<\/li>\n<\/ul>\n<div class=\"advisory-box\">\n<h2 style=\"text-align: center;\">Spend time in nature<\/h2>\n<p>Pursuing outdoor activities like hiking, camping, mountain biking, rock climbing, whitewater rafting, and skiing helps veterans cope with PTSD symptoms and transition back into civilian life.\u00a0 Anyone with PTSD can benefit from the relaxation, seclusion, and peace that come with being out in nature.\u00a0 Seek out local organizations that offer outdoor recreation or team building opportunities.<\/p>\n<\/div>\n<h2><\/h2>\n<h2 style=\"text-align: center;\">PTSD self-help tip 2:<\/h2>\n<h2 style=\"text-align: center;\">Self-regulate your nervous system<\/h2>\n<p>Learning that you can change your arousal system and calm yourself can directly challenge the sense of helplessness that is a common symptom of PTSD.<\/p>\n<ul type=\"disc\">\n<li><strong>Mindful breathing<\/strong>\u00a0is a quick way to calm yourself.\u00a0 Simply take 60 breaths, focusing your attention on each out breath.<\/li>\n<li><strong>Sensory input.<\/strong>\u00a0 Just as specific sights, noises, or smells can instantly transport you back to the traumatic event, so too can sensory input quickly calm you down.\u00a0 The key is to find the sensory input that works for you.\u00a0 <em>Does listening to an uplifting song make you feel calm?\u00a0 Or smelling ground coffee or a certain brand of cologne?\u00a0 Or maybe petting an animal works quickly to make you feel at ease?<\/em> Everyone responds to sensory input a little differently, so experiment to find what works best for you.<\/li>\n<li><strong>Reconnect emotionally.<\/strong>\u00a0 Reconnecting to uncomfortable emotions without becoming overwhelmed can make a huge difference in your ability to manage stress, balance your moods, and take back control of your life.<\/li>\n<\/ul>\n<h2><\/h2>\n<h2 style=\"text-align: center;\">PTSD self-help tip 3:<\/h2>\n<h2 style=\"text-align: center;\">Connect with others<\/h2>\n<p>Once the fight or flight reflex has been triggered, face-to-face connection with people who make you feel safe and valued is the quickest, most effective way of bringing your nervous system back into balance.\u00a0 The kind and caring support of others can be vital to your recovery.\u00a0 Look for someone you can talk to for an uninterrupted period of time, someone who will listen to you without judging, criticizing, or continually being distracted.\u00a0 That person may be your significant other, a family member, a friend, or professional therapist.<\/p>\n<h3 style=\"text-align: center;\">If connecting is difficult<\/h3>\n<p>No matter how close you are to the person or how helpful they try to be, the symptoms of PTSD that leave your nervous system feeling \u201cstuck\u201d can also make it difficult to connect to others.\u00a0 If you still don\u2019t feel any better after talking, there are ways to help the process along.<\/p>\n<ul type=\"disc\">\n<li><strong>Exercise or move.\u00a0<\/strong>\u00a0Before chatting with a friend, either exercise or move around.\u00a0 Jump up and down, swing your arms and legs, or just flail around.\u00a0 Your head will feel clearer and you\u2019ll find it easier to connect.<\/li>\n<li><strong>Vocal Toning.\u00a0\u00a0<\/strong>As strange as it sounds, vocal toning is a great way to open up your nervous system to social engagement\u2014even if you can\u2019t sing or consider yourself tone-deaf.\u00a0 Sit up straight and with your lips together and teeth slightly apart, simply make \u201cmmmm\u201d sounds.\u00a0 Change the pitch and volume until you experience a pleasant vibration in your face.\u00a0 Practice for a few minutes and notice if the vibration spreads to your heart and stomach.<\/li>\n<li><strong>Volunteering<\/strong>\u00a0your time or reaching out to a friend in need is not only a great way to connect to others but can also help you reclaim your sense of power.\u00a0 Joining a PTSD support group can help you feel less isolated and alone and also provide invaluable information on how to cope with symptoms and work towards recovery.<\/li>\n<\/ul>\n<h2><\/h2>\n<h2 style=\"text-align: center;\">PTSD self-help tip 4:<\/h2>\n<h2 style=\"text-align: center;\">Take care of yourself<\/h2>\n<p>The symptoms of PTSD can be hard on your body so it\u2019s important to take care of yourself and develop some healthy lifestyle habits.<\/p>\n<ul>\n<li><strong>Take time to relax.\u00a0\u00a0<\/strong><strong>Relaxation techniques<\/strong>\u00a0such as <strong><a href=\"https:\/\/www.secretenergy.com\/blog\/chakra-colors-heart-spiral-meditation\/\">meditation<\/a><\/strong>, deep breathing, massage, or yoga can activate the body\u2019s relaxation response and ease symptoms of PTSD.<\/li>\n<li><strong>Avoid alcohol and drugs.<\/strong>\u00a0When you\u2019re struggling with difficult emotions and traumatic memories, you may be tempted to self-medicate with\u00a0alcohol or drugs.\u00a0 But substance use worsens many symptoms of PTSD, interferes with treatment, and can add to problems in your relationships.<\/li>\n<li><strong>Eat<\/strong>\u00a0<strong>a healthy diet<\/strong><strong>.<\/strong>\u00a0 Start your day right with breakfast, and <strong><a href=\"https:\/\/www.secretenergy.com\/blog\/alkaline-acidic-foods-list-to-help-alkalize-your-body\/\">keep your energy up<\/a><\/strong> and your mind clear with\u00a0balanced, nutritious meals\u00a0throughout the day.\u00a0 Omega-3&#8217;s play a vital role in emotional health so incorporate foods such as fatty fish, flaxseed, and walnuts into your diet.\u00a0 Limit processed food, fried food, refined starches, and sugars, which can exacerbate mood swings and energy fluctuations.<\/li>\n<li><strong>Get enough sleep<\/strong>.\u00a0 Sleep deprivation exacerbates anger, irritability, and moodiness.\u00a0 Aim for somewhere between 7 to 9 hours of\u00a0sleep each night.\u00a0 Develop a <strong><a href=\"https:\/\/www.secretenergy.com\/blog\/how-to-raise-your-vibration-before-going-to-sleep\/\">relaxing bedtime ritual<\/a><\/strong> (listen to calming music, watch a funny show, or read something light) and make your bedroom as quiet, dark, and soothing as possible.<\/li>\n<\/ul>\n<h2><\/h2>\n<h2 style=\"text-align: center;\">Helping a loved one with PTSD<\/h2>\n<p>When a loved one has PTSD, it takes a heavy toll on your relationship and family life.\u00a0 You may have to take on a bigger share of household tasks, deal with the frustration of a loved one who won\u2019t open up, or even deal with anger or disturbing behavior. \u00a0The symptoms of PTSD can also result in job loss, substance abuse, and other stressful problems.<\/p>\n<ul type=\"disc\">\n<li><strong>Don\u2019t pressure your loved one into talking.<\/strong>\u00a0 It is often very difficult for people with PTSD to talk about their trauma.\u00a0 For some, it can even make things worse.\u00a0 Never try to force your loved one to open up.\u00a0 Comfort often comes from your companionship and acceptance, rather than from talking.<\/li>\n<li><strong>Let your loved one take the lead,<\/strong>\u00a0rather than telling him or her what to do.\u00a0 Take cues from your loved one as to how you can best provide support and companionship\u2014that may involve talking about the traumatic event over and over again, or it may involve simply hanging out together.<\/li>\n<li><strong>Manage your own stress<\/strong><strong>.<\/strong>\u00a0\u00a0The more calm, relaxed, and focused you are, the better you\u2019ll be able to help a loved one with PTSD.<\/li>\n<li><strong>Try to prepare for PTSD triggers.<\/strong>\u00a0 Common triggers include anniversary dates; people or places associated with the trauma; and certain sights, sounds, or smells.\u00a0 If you are aware of the triggers that may cause an upsetting reaction, you\u2019ll be in a better position to help your loved one calm down.<\/li>\n<li><strong>Don\u2019t take the symptoms of PTSD personally.<\/strong>\u00a0 If your loved one seems distant, irritable, angry, or closed off, remember that this may not have anything to do with you or your relationship.<\/li>\n<li><strong>Educate yourself about PTSD.\u00a0\u00a0<\/strong>The more you know about the symptoms, effects, and treatment, the better equipped you\u2019ll be to help your loved one, understand what he or she is going through, and keep things in perspective.<\/li>\n<li><strong>Take care of yourself.\u00a0\u00a0<\/strong>Letting your family member\u2019s PTSD dominate your life while ignoring your own needs is a surefire recipe for burnout<strong>.<\/strong>\u00a0\u00a0You need to take care of yourself in order to take care of your loved one.<\/li>\n<\/ul>\n<h2><\/h2>\n<h2 style=\"text-align: center;\">Professional treatment for PTSD<\/h2>\n<p>Treatment for PTSD relieves symptoms by helping you deal with the trauma you\u2019ve experienced.\u00a0 A doctor or therapist will encourage you to recall and process the emotions you felt during the original event in order to reduce the powerful hold the memory has on your life.<\/p>\n<p style=\"text-align: center;\">You\u2019ll also:<\/p>\n<ul type=\"disc\">\n<li>Explore your thoughts and feelings about the trauma<\/li>\n<li>Work through feelings of guilt and mistrust<\/li>\n<li>Learn how to cope with intrusive memories<\/li>\n<li>Address problems PTSD has caused in your life and relationships<\/li>\n<\/ul>\n<h3 style=\"text-align: center;\">Types of treatment for post-traumatic stress disorder (PTSD)<\/h3>\n<ul type=\"disc\">\n<li><strong>Trauma-focused cognitive-behavioral therapy<\/strong>\u00a0involves gradually \u201cexposing\u201d yourself to feelings and situations that remind you of the trauma, and replacing distorted and irrational thoughts about the trauma with a more balanced picture.<\/li>\n<li><strong>Family therapy<\/strong>\u00a0can help your loved ones understand what you\u2019re going through and help the family work through relationship problems.<\/li>\n<li><strong>Medication<\/strong>\u00a0is sometimes prescribed to people with PTSD to relieve secondary symptoms of depression or anxiety, although they do not treat the causes of PTSD.<\/li>\n<li><strong>EMDR (Eye Movement Desensitization and Reprocessing)<\/strong>\u00a0incorporates elements of cognitive-behavioral therapy with eye movements or other forms of rhythmic, left-right stimulation, such as hand taps or sounds.\u00a0 These work by \u201cunfreezing\u201d the brain\u2019s information processing system, which is interrupted in times of extreme stress.<\/li>\n<\/ul>\n<h2><\/h2>\n<h2 style=\"text-align: center;\">Finding a therapist for PTSD treatment<\/h2>\n<p>When\u00a0<strong>looking for a therapist<\/strong>, seek out mental health professionals who specialize in the treatment of trauma and PTSD.\u00a0 You can ask your doctor or other trauma survivors for a referral, call a local mental health clinic, psychiatric hospital, or counseling center.<\/p>\n<ul>\n<li>Choose a PTSD therapist who makes you feel comfortable and safe.<\/li>\n<li>If a therapist doesn\u2019t feel right, look for someone else.\u00a0 For therapy to work, you need to feel understood.<\/li>\n<\/ul>\n<h3 style=\"text-align: center;\">Signs and symptoms of post-traumatic stress disorder (PTSD)<\/h3>\n<p><a href=\"https:\/\/www.adaa.org\/screening-posttraumatic-stress-disorder-ptsd\" target=\"_blank\" rel=\"noopener noreferrer\">Post-Traumatic Stress Disorder Self-Test<\/a>\u00a0\u2013 Online self-test for PTSD to help you evaluate your symptoms. (Anxiety Disorders Association of America)<\/p>\n<p><a href=\"https:\/\/www.ptsd.va.gov\/public\/problems\/common-reactions-after-trauma.asp\" target=\"_blank\" rel=\"noopener noreferrer\">Common Reactions After Trauma<\/a>\u00a0\u2013 Find information on some common reactions to trauma, including anger, nightmares, sleep problems, avoidance, and depression. (National Center for PTSD)<\/p>\n<h6><em>Authors: Melinda Smith, M.A., Lawrence Robinson, And Jeanne Segal, Ph.D.<\/em><\/h6>\n<h6><em><a href=\"https:\/\/www.helpguide.org\/\" target=\"_blank\" rel=\"noopener noreferrer\">Source<\/a><\/em><\/h6>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>PTSD treatment and moving on with your life is an experience that not many fully succeed under the circumstances, but\u00a0PTSD is a stress response that is often very susceptible to change and not so rigid or crippling\u00a0as we think. Any threatening, deeply hurtful, or very upsetting experience that leaves you feeling helpless and hopeless will &hellip; <a href=\"https:\/\/secretenergy.com\/ptsd-symptoms-and-overcoming-them\/\">Continued<\/a><\/p>\n","protected":false},"author":2,"featured_media":268399,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"subtitle":"","web1url":"","linkedin_url":"","fburl":"","twitterurl":"","instagram":"","youtubeurl":"","tags":[],"ratings_average":"","ratings_users":"","sc_name":"","sc_title":"","sc_description":"","sc_social_links_instagram":"","sc_social_links_secretenergy":"","sc_social_links_youtube":"","footnotes":""},"categories":[969],"tags":[656,1312,1313,751,1314,1315,1316,1317,1318,1319,1320,1321,185,1322,1323],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v21.5 (Yoast SEO v21.5) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>PTSD Symptoms &amp; Overcoming Them &#8226; Secret Energy<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/secretenergy.com\/ptsd-symptoms-and-overcoming-them\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"PTSD Symptoms &amp; Overcoming Them\" \/>\n<meta property=\"og:description\" content=\"PTSD treatment and moving on with your life is an experience that not many fully succeed under the circumstances, but\u00a0PTSD is a stress response that is often very susceptible to change and not so rigid or crippling\u00a0as we think. 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